Shaved Brussels Sprouts with Bacon and Brown Sugar

By Suzanne Anderson March 12, 2023 31 mins read 178 Views

Shaved Brussels Sprouts are sautéed until tender and caramelized with bacon and brown sugar erythritol. Even if you don’t like brussels sprouts, you’ll love these!

I have a confession: I hate brussels sprouts. And when I say “hate”, I mean, I have a seriously strong disdain for those weird Cabbage Patch Kid-looking vegetables.

I’ve tried making brussels sprouts several times before because I know they’re the hip new vegetable. All the trendy new restaurants offer brussels sprouts now. The stinky boiled brussels sprouts our parents tried to force on us as kids are not the brussels sprouts of today.

Every time I eat brussels sprouts I think to myself, These would be better in a salad or as slaw.

So you know what, that’s kind of what I’ve done with this recipe! I based this recipe off of my favorite homemade baked-bean recipe but I swapped all the beans for the brussels sprouts.

Shaved Brussels Sprouts with Bacon and Brown Sugar

Ingredients

1 lb brussels sprouts
2 tbsp avocado oil
2.5 oz onion, diced
4 slices bacon, finely diced
2 tbsp sugar-free maple syrup
1/2 tbsp red wine vinegar
3 tbsp brown sugar substitute
1/4 cup water
pinch of salt

Instructions

Prepare the brussels sprouts by cutting off the ends. Cut the sprouts in half lengthwise.
Lay them flat side down and thinly slice each half. Use your hands to pull apart the sprout into thin “strips”. Set aside.
In a skillet over MED heat, add the avocado oil. Sauté the onions and bacon until soft and fragrant. The fat should be rendering from the bacon. Do not overcook the bacon. It should still be chewy.
Add the brussels sprouts and sauce until tender.
Add sugar-free maple syrup, red wine vinegar, brown-sugar substitute, salt, and water to the skillet. Reduce the heat to LOW and let the mixture simmer until the sauce is reduced and there is no more liquid in the pan. This should take several minutes. Stir occasionally to prevent burning.

What To Serve With Brussels Sprouts With Bacon

Brussels sprouts — especially with bacon — can be enjoyed as a small meal (lunch perhaps?) on its own, but if you would like this to serve as a side dish, consider pairing it with grilled or roasted chicken thighs or salmon. Both taste great with the sprouts and bacon, plus they are high in protein and low in carbs. The fish also contains omega-3 fatty acids, which are responsible for a whole slew of good things inside your body. If you’d just like to add another side to the salad, thereby making a full meal, look to cauliflower rice, avocado, or perhaps deviled eggs.

FAQs

Which maple syrup do you use?

I use ChocZero Sugar-Free Maple Syrup for all my recipes (well, the ones that require maple syrup). It has 1 net carb per serving and no artificial sweeteners.

How do I know when my brussels sprouts are done?

The color. As they cook, the sprouts will go from a bright green to more of an olive shade. When they’re done, the outer layers should be slightly browned (but not burnt!). Given that brussels sprouts are done when they achieve the preferred level of tenderness, stick a fork in them and see how much they give. When all else fails, just eat one and see whether you like it.

How do I make sure I don’t overcook the bacon?

Typically, bacon takes 8-10 minutes on the stove. I would aim for the lower end of that, as you don’t want your bacon crispy. The bacon will have a brownish color to it. Once this occurs, sample a piece and ensure it’s good to go.

Does it make a difference whether I cook the bacon before or after chopping it up?

Cooking sliced bacon makes it easier to achieve evenness and is ideal for when you want crispy bacon. In this case, though, we don’t. So chopping beforehand is preferable.

What other brown-sugar substitute could I use?

You can also use stevia, monk fruit sweetener, or allulose. While monk fruit and allulose can be used at a 1:1 ratio, stevia is much sweeter than regular sugar, so you may need to use less of it.

How To Store Brussels Sprouts With Bacon

Let the sprouts and bacon cool completely then put the meal in an airtight container. You can then store it in the fridge for up to 4 days. You can reheat them in the microwave, though I recommend the oven at 350°F for 10-15 minutes or until heated through. You can also freeze it for up to 3 months. Let it thaw in the fridge overnight when you’re ready to eat. Just note that the texture will be compromised regardless of whether you refrigerate or freeze the sprouts and bacon.

Other Side-Dish Recipes You Might Like To Try:

Easy Keto Egg Noodles (No Boiling Required!)
Keto Broccoli Salad
Keto Coleslaw Recipe- Basic, Creamy, Healthy!
Keto Stir Fry (Ready in 15 Minutes)

Shaved Brussel Sprouts with Bacon and Brown Sugar

Yield: 4 servings

Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time: 25 minutes

Ingredients

1 lb brussel sprouts
2 tbsp avocado oil
2.5 oz onion, diced
4 slices bacon, finely diced
2 tbsp sugar free maple syrup
1/2 tbsp red wine vinegar
3 tbsp brown sugar substitute
1/4 cup water
pinch of salt

Instructions

Prepare the brussel sprouts by cutting off the ends. Cut the sprouts in half lengthwise.
Lay them flat side down and thinly slice each half. Use your hands to pull apart the sprout into thin “strips”. Set aside.
In a skillet over MED heat, add the avocado oil. Sauté the onions and bacon until soft and fragrant. The fat should be rendering from the bacon. Do not over cook the bacon. It should still be chewy.
Add the brussel sprouts and sauce until tender.
Add sugar free maple syrup, red wine vinegar, brown sugar substitute, salt, and water to the skillet. Reduce the heat to LOW and let the mixture simmer until the sauce is reduced and there is no more liquid in the pan. This should take several minutes. Stir occasionally to prevent burning.

The post Shaved Brussels Sprouts with Bacon and Brown Sugar appeared first on Keto In Pearls.

By: KetoInPearls
Title: Shaved Brussels Sprouts with Bacon and Brown Sugar
Sourced From: ketoinpearls.com/brussel-sprouts-bacon-brown-sugar/
Published Date: Sun, 26 Feb 2023 16:14:38 +0000

Frequently Asked Questions

Can I eat a vegan keto diet?

Determining if you can eat a vegetarian keto diet comes down to understanding how this lifestyle works. It's not as difficult as it looks. A vegetarian keto diet means that you eliminate all animal products and eat plant-based foods high in fats and carbohydrates.

The most important thing when following a vegan keto is to watch your macronutrient balance, which requires monitoring the number of carbohydrates, proteins, and fats in each meal. You should reduce your intake of protein and increase your intake of fat. To achieve a metabolic state called nutritional ketosis, you need to reduce the amount of carbohydrates that are consumed. This will make your body burn more calories than glucose and increase your metabolism.

In addition to calculating macros and monitoring carbohydrate intake, you'll also need to focus on nutrient-dense whole food sources like nuts and seeds, avocados, leafy greens, and healthy unsaturated oils like olive oil and coconut oil. Vitamin B12, which is essential for vegan ketogenic eating, should be supplemented as many people do not have sufficient of it due to poor diets.

By learning about plant-based options (like tempeh or tofu) that are naturally low in carbs but packed with protein and heart-healthy fats, then adding some strategic supplementation sprinkled with macro counting, you can easily hit your nutrient ratios for success on a vegetarian keto diet!

What is lazy keto vs keto?

Understanding the difference between lazy keto or keto is crucial to determining which one suits your lifestyle and needs. A traditional ketogenic diet (higher in fats, moderate in proteins, and low in carbs) benefits weight loss, mental clarity, energy regulation, and more. Lazy keto is an easier approach that has no restrictions on carbs.

Contrastingly, lazy keto apportions less attention to precise macronutrient tracking and instead focuses on a basic lower-carb model involving fewer restrictions on food choices but still reaping the rewards of conventional keto diets: namely weight loss and mental clarity or improved appetite control. With this in mind it is often considered a steppingstone for those who are just starting the keto lifestyle.

Keto involves hours of researching recipes that adhere to dietary protocols and ensures precise macro-nutrient measurements when preparing meals--the process can be quite meticulous yet effective over time as carb intake becomes further restricted while fat consumption increases. Lazy keto, as its name implies, is a more relaxed approach to low-carb eating. It doesn't require precise calculations and requires less research.

Summary: Traditional ketogenic diets can be intense and highly beneficial. However, lazy keto is an alternative for those who are unable to stick to a strict diet plan. It allows for consistent results without being tied down with tedious number crunching each meal.

Can I cheat on keto for 1 day?

It's never been easier to explore options that break the rules. It's easy for information to flow like water. You might be tempted to ask if it's possible to cheat for a few days, while still keeping your healthy streak.

But the truth may be different from what you think. When it comes keto, there's no room in the world for compromise. Following a strict diet plan will help you reap the best results and encourage long-term sustainability when it comes to weight loss, overall health, and longevity.

Cheating on keto can cause you to lose any progress you have made towards your goals, and may even discourage you from achieving them as quickly as possible. Cheating on keto can signal your body to stop eating foods that are greasy and sugary. This will undermine the benefits of switching to keto.

It is possible to have a few lapses in your diet, but it may be harder than keeping up with the diet. It is worth evaluating the impact of these factors on age, activity, genetics and other factors.

Even though temptation may cloud your judgment, ultimately, you are the only one who can decide what is best for your health and well-being.

Statistics

One older study found that the ketogenic diet improved insulin sensitivity by a whopping 75% (25Trusted Source (healthline.com)
Proteins should account for around 10–30% of energy needs, while carbs are usually restricted to 5%. (healthline.com)
The ratio is often 60% fat, 35% protein, and 5% carbs. (healthline.com)
Fats should replace the majority of cut carbs and deliver approximately 60–80% of your total caloric intake. (healthline.com)
Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, less than 5% of energy intake is from carbohydrates (learn more in our beginner's guide for the ketogenic diet). (eatingwell.com)

External Links

How To

The Best Foods to Eat On a Ketogenic Lifestyle

It is crucial to eat the right food in order to get the best results from a ketogenic lifestyle. Include protein, moderate carbohydrate intake, and include fats.

Tucking into lots of whole foods is an important element, and embracing moderate portions of healthy fats like avocados, coconut oil, butter, and ghee. For maximum success, avoid refined sugar, bread, gluten, and all other grains.

For optimal nourishment, it is important to choose organic whenever possible. Opting for free-range eggs also ensures you take on vital nutrients from concentrated sources naturally fed by their environment.

You can delight your tastebuds with tasty dishes made from low-carb staples like spinach, broccoli, and kale. This will help you to curb your cravings for sugary carbs. Eating fermented foods is a great way to include probiotic properties in your diet that have been linked to improved metabolic health and decreased inflammation.

It is possible to experiment with wild meats like partridge, duck, venison and venison. This will add variety to your menu, while providing lean proteins, as well as minerals, that are often difficult to find in other food.

It's about finding the perfect balance between eating fresh produce as it is, and adding nutritional-dense ingredients to make you satisfied.